1:20 pm Current Trends in Health Care with Michael A. Gregory, advanced registered nurse practitioner. Michael believes in a proactive approach to health and fitness. He encourages patients to make healthy food choices that complement an active lifestyle.

1:40 pm Tips for a Deliciously Balanced Plant-Based Diet with Michelle Smith, registered dietitian nutritionist and nutrition coach. Learn simple ways to adopt a more plant-based way of eating with simple and practical steps.

2:40 pm Rapid Relaxation with Hypnosis with Erika Flint, board certified hypnotist and accredited certified professional hypnotherapy instructor. Learn to reduce the sensation of anxiety, and stay in control and think clearly in stressful situations.

Jim Ehmke has been in the nutrition and health field since the 1970s, when knowledge that we now take for granted—like the health benefits of dietary fiber—was considered unsubstantiated and even controversial. Fiber! Really, 1970s?!

As a young adult, he developed an interest in natural foods and pursued a degree in nutrition.

Attend a 20-minute session about "Brain Health" with Jim Ehmke at 1 pm Saturday, January 12, during Wellness Day in the Co-op's Healthy Connections classroom.

Ehmke served on the first Board of Directors at Outpost Natural Food Co-op in Milwaukee, Wisconsin, when board directors were selected by drawing straws … spaghetti straws! He was also involved in the formative days of the Wisconsin Natural Food Associates, an early champion of organic growers.

That was when he met his mentor, Victor Earl Irons, and to this day Ehmke still abides by Irons’ basic philosophy: “Eat only those foods that will spoil or rot, but eat them before they do.”

he founded the first integrative health practice in Wisconsin

In partnership with his wife, Karen Walker Ehmke, a registered dietitian, he founded the first integrative health practice in Wisconsin, originally named Wholistic Services. That’s “wholistic” with a “w”—not the customary “holistic”— because Ehmke believes in an integrative health philosophy encompassing the whole. The business grew into a health detective practice, serving clients with challenging health conditions that didn’t respond to conventional therapy and expanded to employ a wide range of innovative health practitioners.

Class Series: Take Control of Your Health

Ehmke’s Healthy Connections class series, Take Control of Your Health, has consistently been among the most popular at the Co-op since he started offering classes in 2009. The series has a theme of empowerment—understanding how your body works and how you can confidently take responsibility for your own health choices.

Rather than a static lecture format for his classes, class content develops organically based on the interest and knowledge base of the people attending. That is likely one reason people often repeat his classes two or more times and learn something new at each session. “The classes are also fun! We have a lot of laughs. It’s entertaining,” said Ehmke.

A few of Ehmke’s class participants have become diligent researchers and experts in their own rights and are invited to share their newfound expertise during class. Ehmke is also tutoring and mentoring some aspiring nutritionists and naturopaths.

"You can choose to take control of your health." -Jim Ehmke

His basic philosophy: “You have a choice. How you think. What you feel. You can choose to take control of your health and your thinking process. If you don’t choose, then you’ve chosen not to,” said Ehmke.

“We learn so little—next to nothing—about our bodies in K–12 education. There is no fundamental basic education on the body. How can we go through all this education and still know nothing about how our bodies function? People come back to my classes to get the 8th grade education that they never got before.”

New Year’s Resolutions for Physical and Emotional Health

In this fast-paced world, it can be hard to remember to take care of yourself. As we stretch ourselves thin to meet the demands of work, family, and friends, it can feel like there’s not enough time for anything else. This year, find time in your routine for one new thing. It will be well worth the effort.

Start a personal project.

Is there an instrument you have always wanted to learn? Is there a story waiting to be put on paper? Have you always wanted to learn how to code? What is something you’ve been putting off until you have more time?

Caught up in routine, we sometimes feel like we are stagnating. That is why personal development is so important, even as an adult. Learning engages every part of the brain: curiosity, creativity, language, motor control, emotion, memory, and cognition. Though it may go by the wayside, skill development is one of the most powerful forms of self-improvement.

Fix your sleep schedule.

Do you have a hard time falling asleep, waking up, or getting going in the morning? Do you struggle with sleepiness throughout the day? Certain changes can get your sleep schedule back in alignment.

To fall asleep, establish a regular nightly routine. This helps your body ease into sleep. Cut out caffeine after midday, and go to sleep on an empty stomach. Eating before bed can have a similar stimulating effect to caffeine. Another stimulant to avoid is electronics. When you stare at your phone, computer, or TV, the blue light tricks your body into thinking it’s midday. Putting screens away will help you get to sleep.

Natural light is the best thing to wake up to. It naturally signals the body to be awake and alert. Of course, during the dark winter months, you may need to use the second-best option: a full-spectrum artificial light.

There are also things you can do throughout the day to improve your sleep. Your overall health contributes to your stamina. Healthy, pesticide-free food is easier on the liver and kidneys, and provides all of the nutrients the body needs to sustain itself. Regular exercise strengthens the heart so it isn’t overworked by normal activity.

Overall, the most important ingredient to a successful sleep schedule is routine: getting up and going to bed at the same time each day.

Eat (at least) one home-cooked meal per day.

Challenge yourself to prepare something wholesome and delicious once every day. If you live with others, see who might be interested in a meal schedule. Each of us has probably had enough fast food and frozen food for a lifetime. We forget how fresh, healthy food can tantalize the taste buds while it nourishes our bodies. Browse our recipes for inspiring, delicious, and easy-to-prepare ideas using organic whole foods.

Make time for quiet reflection.

One truth about contemplation is that it cannot be forced. The mind must be relaxed, not stressed or upset. Listening to music, walking in wilderness, drawing, even reading can pave the way for deep thought. These relaxed times are an opportunity to get to know yourself and to explore your life from a new perspective.

Contemplation is how we reframe our thoughts, taking stressors out of their emotional context and reexamining them. It’s how we unwind the tangled messes in our lives and find solutions. It’s also how we self-reflect, stepping back and learning about ourselves and our relationships from a distance. These times of quiet reflection are the key to emotional health, and should be a part of every single day.

Looking to get motivated for the new year? Join us for Wellness Day at the downtown store on Saturday, January 12th, to enjoy samples, massage, and wellness talks featuring local health practitioners. Join the FB event for updates.

by Selva Wohlgemuth, Co-op News contributor

December 2018

Ask the Nutritionist: Gut Bacteria

Did you know that you have 10 times more microbes than human cells and that they weight about 4 pounds total! That means on a cellular level we are more microbial matter than human!

The types of bacteria that live within us, on our skin, in our guts, etc., are impacted by our method of delivery at birth, our diets, lifestyle, stress, antibiotic use, and illness. Before we are born we are squeaky clean, no microbes at all. But during delivery mom transfers her gut bacteria and breastfeeding continues to provide many more. The gut microbiome stabilizes into a more adult-like profile by age one. Therefore, this initial year can have a huge impact on our microbiome and health as an adult.

Some gut bacteria live in a symbiotic relationship with us, making essential nutrients for us to absorb (like vitamin K and B vitamins), they help us digest fibers and stimulate our nervous system. They can also support our gut barrier function and prevent pathogenic bacteria from calling our guts home.

However, some gut bacteria can be potentially harmful. If there is an imbalance of good vs. bad gut bacteria, also called dysbiosis, it can cause allergies, inflammatory bowel disease, irritable bowel syndrome, obesity, diabetes, depression, autism, cancer, and many other conditions. Some of the symptoms of dysbiosis include gas and bloating, diarrhea, constipation, and weight gain or difficulty losing weight. Therefore, gut bacteria play a vital role in human health and general well-being.

Gut Bacteria and Gut Immune System: Good gut bacteria help resist the invasion of pathogenic bacteria and they can help protect us from developing food intolerances. Leaky gut, which is in part caused by poor bacterial diversity, is the main reason people develop food intolerances by activating an immune system response to consumed food proteins. Research has found that L. plantarum can help repair a leaky gut by restoring tight junctions in the gut lining, thereby reducing food intolerances and reducing GI inflammation (1).

Gut Bacteria Can Impact Our Mood: Research finds gut dysbiosis is related to anxiety and depression. Did you know that more than 90 percent of your serotonin is made in your digestive tract? Therefore, establishing growth of good gut bacteria can alter neurotransmitter activity in the brain to improve these symptoms (2).

Gut Bacteria and Insulin Resistance: Research has shown that obese individuals often present with an increase in Firmicutes and Actinobacteria and a decrease in Bacteroidetes species, while lean individuals present the opposite. This imbalance seems to increase leaky gut and the absorption of a toxic product called lipopolysaccharide (LPS) which stimulates an inflammatory cascade. This impairs insulin signaling and insulin sensitivity at the cellular receptor site. Consequentially, this leads to weight gain and blood sugar dysregulation (3).

How to Grow Your Good Gut Bacteria

Luckily, you can modulate the types of bacteria that call your GI tract home. Although everyone has a microbial blueprint, your dietary choices, lifestyle choices (stress management), and supplement choices can help encourage establishment of good gut bacteria. Incorporating a whole-foods diet rich in a variety of fruits and vegetables will not only support your gut bacteria but also help provide nutrients for optimal well-being.

Fiber & Prebiotics

Eating a whole-foods-based diet rich in fiber (fruits, vegetables, grains, beans, nuts, and seeds), can actively feed good gut bacteria and encourage their growth. Certain foods contain large amounts of prebiotics, which are indigestible carbohydrates that beneficial bacteria rapidly ferment for fuel. By eating more fiber and prebiotics you encourage beneficial bacteria to grow from the bottom up for lifelong benefits. Gradually increase the therapeutic foods listed below to avoid uncomfortable gas and bloating.

Mucilaginous Grains & Seeds: Mucilaginous seeds like chia and flaxseed, psyllium husk powder, and grains like oats provide a great fuel source for a beneficial bacteria called Akkermansia that is associated with a healthier metabolic status and a more diverse and healthy gut bacteria.

Resistant Starch: Found in cooked and cooled starchy foods like potatoes and rice, this starch is rapidly fermented by good bacteria and can help establish growth of Bifidobacterium species. Slightly under-ripe bananas are also rich in resistant starch as is green banana flour.

Fermented Foods

While prebiotics help provide the fuel for good gut bacteria, eating fermented foods can provide beneficial bacteria via food. However, decades of research shows you CANNOT repopulate the human gut with Lactobacilli and Bifidobacterium supplied by supplements or fermented foods. Colonization is only temporary and lasts only as long as you eat the food regularly. You must grow them from the bottom up using the prebiotic and fiber-rich foods mentioned above.

Nancy’s Plain Yogurt & Kefir: Researched bacterial strains are used in these yogurt and kefir products. Enjoy daily, mixed with one half of an under-ripe mashed banana sprinkled with chia or flaxseeds for added fiber. Some people may better tolerate goat yogurt and kefir.

Lacto-Fermented Veggies: Fermented sauerkraut, kimchi, and other veggies, available in the refrigerated section, have a “zing” to them when consumed for best probiotic benefits. Enjoy 2 tablespoons as a garnish on your savory meals.

Fermented Beverages: Kombucha, kvass, water kefir, and cultured coconut water can be tasty ways to get dairy-free probiotics. Good Belly makes cultured beverages and StraightShots that provide the strain L. plantarum 299v.

Limit Sugar & Refined Grains

Many pathogenic bacteria and yeasts thrive off simple carbohydrates such as sugar, white flour, and refined products. Try to avoid processed foods and sugar as much as possible and stick to a whole-foods diet by using the tips below.

The Co-op wishes you a happy and healthy New Year, and to give you a head start on your best health we invite you to join us for Wellness Day at the Co-op.

In both stores— • 20% off all supplements (all day, while supplies last)! • Demos and samples from local vendors and tasty treats (like smoothies) from various Co-op departments. • Enter to win wellness products.

Co-op Talks in the Co-op Connections classroom (across the street from the Downtown store)—Co-op Wellness Talks feature knowledgeable local health practitioners. Attend one session, or join us for the entire series! (approximately 15 minutes each) • 1 pm Brain Health with Jim Ehmke, clinical nutritionist. Learn proactive ways to enhance memory and prevent Alzheimer’s. • 1:20 pm What Your Face and Tongue Say About Your Health with Katrina Svoboda Johnson, certified ayurvedic practitioner, owner of Ayurvedic Health Center & Wellness Shop. Like a reflexology map, the health of the body can be read in both the face and tongue. • 1:40 pm DIY Health with Mystique Grobe, naturopathic doctor. Discover ways to help yourself medicinally and preventively in a world where real health has to be our priority. • 2 pm Joyful Self-care & Resilient Well-being with Deborah Zucker, naturopathic doctor and author of The Vitality Map: A Guide to Deep Health, Joyful Self-Care, and Resilient Well-Being. Free yourself from the trap of being too serious about health and self-care. Learn to be flexible, curious, and playful on your health journey to sustain it for the long run. • 2:20 pm Carbohydrates: How Low Can You Go? with Selva Wohlgemuth, registered dietitian nutritionist. Join in the discussion on carbohydrates and their role in health and disease. Be prepared for some solid evidence-based nutrition information. • 2:40 pm Tai Chi and Qigong with Kelly Hong-Williams, certified tai chi and qigong instructor, owner of Powered by Qi. Improve energy flow and balance. Learn some quick techniques to melt stress, improve posture, and clear the mind. • 3 pm Tips for a Deliciously Balanced Plant-Based Diet with Michelle Smith, registered dietitian nutritionist and nutrition coach. Learn simple ways to adopt a more plant-based way of eating with simple and practical steps. • 3:20 pm Rapid Relaxation with Hypnosis with Erika Flint, board certified hypnotist and accredited certified professional hypnotherapy instructor. Utilize the power of your mind to achieve near instantaneous relaxation with hypnosis. Feel lighter, reduce stress, sleep better, and enjoy your life more than ever before. • 3:40 pm Ten Ways to Nourish Yourself Today with Kate MacKenzie, health coach. Start the New Year with simple and nourishing ideas for your body and mind.

by Selva Wohlgemuth, Co-op News contributor

July 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: As an outdoor enthusiast, I love to spend many hours on the trails, biking, running, and hiking. Do you have any recommendations on how to best stay hydrated for optimal performance?

As we approach summer, everyone is playing hard outside. With all the fun, strenuous outdoor activities, such as trail running, mountain biking, hiking, etc., we need to make sure we stay hydrated. And by hydrating I do not mean simply drinking a glass of water before and after your workout, or drinking a beer as a tasty hydrating reward after a long grueling ride or hike. There are more factors to address for optimal performance and for overall health and safety.

and by hydrating I do not mean simply drinking a glass of water

In the summer months we naturally have increased water losses as the temperatures soar and our bodies attempt to maintain a core temperature around 98.6 degrees Fahrenheit. Sweating is one of the mechanisms that assist in maintaining this core temperature. If we add additional strenuous exercise to hot summer days, we are going to sweat even more, losing anywhere between 300 milliliters to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Why is this important? Water losses greater than 2 percent of your body weight can impair cognition and performance, whereas severe water losses of 6 to 10 percent of body weight can impact heart function, sweat production, and blood flow to the skin and muscles.

Getting Sweaty

Since sweat not only contains water, but also sodium (salt) and smaller amounts of other electrolytes such as potassium and magnesium, it is important to rehydrate in times of high sweat losses with water that contains some salt. This is especially true if you sweat a lot or tend to have very salty sweat. Although salt content is highly variable between one person to the next, it is estimated that on average about 1 gram of sodium is lost per liter of sweat. That is a lot!

This is important to note because it is often overlooked by recreational athletes who are aware of the importance of staying hydrated and drinking plenty of water before, during, and after their workout, but do not replenish their sodium. This can lead to hyponatremia (low plasma sodium) causing symptoms of bloating, puffiness, weight gain, nausea, vomiting, headaches, confusion, and can possibly even cause death if untreated.

Who would benefit from consuming salt during exercise?

Individuals with natural high-sweat production (about 1.2 liters of sweat per hour).

Those that have very salty sweat—do you have salt crystals on your skin post workout?

Participants in strenuous exercise that is longer than two hours, which I know happens a lot in the mountain biking and hiking community here in Whatcom County.

Euhydration (normal state of body water)

How can you stay in euhydration? Here are some great tips and tricks to keep your performance up and your health in check!

Drink 2 to 4 milliliters of water per pound of body weight 2 to 4 hours before exercise to allow enough time to rid excess fluid and achieve pale yellow urine.

Add a little salt to your pre-workout meal.

Stay hydrated during exercise as able. Some may benefit from a salty snack break. (See above for those who would benefit.)

Athletes can also weigh themselves before and after a strenuous activity to determine sweat losses. For every pound lost rehydrate with 2.5 cups of water. Once again, if sodium losses are high, adding a little salt will be beneficial.

Drink cold beverages to help reduce core temperature and thus improve performance in the summer heat.

Do not restrict salt in post-exercise meals, especially when large sweat losses have occurred.

Avoid drinking alcohol during the recovery period because it has a diuretic effect (stimulates increased fluid loss via urine). Afterwards you can meet up at a local brewery and celebrate the adventures of summer.

So drink up, stay hydrated, add a little pinch of salt, and play hard because summer is just around the corner.

by Selva Wohlgemuth, Co-op News contributor

January 2017

Dear Nutritionist: What is your top recommendation for a healthy start in the New Year?

Dear Member: The short answer is to change your weekday routine into a healthy routine! Make every workday count!

Many of us spend most of our working hours sitting and typing. In addition, work environments can greatly impede the ability to make easy healthy choices. Therefore, it is important to become an advocate for your own health. This perspective alone can greatly enhance wellness throughout the workday.

Planning in advance can be the biggest first step towards an enhanced daily work routine. Many people may get breakfast on the go (or skip it completely), eat lunch out, and snack on processed goodies between meals. These eating habits can be positively changed by following seven tips towards workday wellness.

Always Take Time to Eat a Balanced Breakfast

Eating breakfast in the morning can help your mind and body stay fit and fueled throughout the day. Skipping breakfast entirely or grabbing a coffee and a muffin can cause your blood sugar to roller coaster and your energy level to wane. Adding protein to your morning meal can balance blood sugar levels and stabilize appetite. Some meal ideas include:

When hunger strikes between meals, it is best to be prepared. Stocking healthy snacks at work, whether in the staff refrigerator or in your drawer, can set you up for success. Bring a bag of fresh cut veggies and hummus, whole fruit, nuts, or seeds for easy eating.

Know All Your Ingredients

Although the best option is to bring lunch from home, it can be difficult to always be prepared. Therefore, create a list of restaurants or grocery stores nearby that offer whole food choices. If you can identify every ingredient in your meal, then you are in the clear! Plus you get the benefit of walking back and forth.

Build the Perfect Work Lunch

A good starting point is to make sure you have all your macronutrients covered in your meal: complex carbohydrate, protein, and fat … and of course plenty of veggies. An easy rule to live by is 2 cups non-starchy veggies (variety is best), 1/2 to 1 cup whole grains/starchy veggies, 3 ounces of lean protein (fish, eggs, tempeh, legumes, chicken, etc.), and tasty fat-rich toppings (1 tablespoon extra-virgin olive oil, 1/2 avocado, or 1/4 cup nuts and seeds). This combo will help keep you full and fueled until dinner.

Bring a Water Bottle And Put It in Plain Sight

Staying adequately hydrated is key in monitoring appetite and staying focused. Keeping a water bottle on your desk can be an effective gentle reminder to drink throughout the day. Aim for 9 to 13 cups of fluid per day.

Keep Moving

Adding 5-to-15-minute movement breaks into your day can help support circulation, reduce stress, and help regain focus. Try to break every one to two hours to stretch and move your legs. Great ways to add movement into your day include:

Cut your lunch in half: eat the first half and walk the second

Walk to your favorite lunch location

Walk up and down a few flight of stairs

Stretch at your desk.

Create a Spirit of Wellness

Sometimes the work environment is the most difficult aspect to change. Being an advocate for workday wellness can be challenging but may also inspire others to join. Even making simple changes in your day-to-day work routine can positively impact those around you.

A Recipe Suggestion

In the spirit of making lunches easy, quick, and tasty, I have a delicious recipe for you—Tuscan Bean & Pasta Salad. It meets the guidelines for building the perfect work lunch, and it is vegan and gluten-free to boot. You can even bring this to a work potluck because it keeps fresh like a charm.

by Laura Steiger, Outreach Team

Co-op brand supplements offer Co-op shoppers a great deal on high-quality products, manufactured to current Good Manufacturing Practices, by a company that is committed to environmental sustainability and social responsibility—just like the Co-op!

Walk down the aisles of the Co-op’s wellness departments and you’ll notice something new. Well, not exactly new but a newly redesigned label for our in-house supplements.

a newly redesigned label for our in-house supplements

Co-op brand supplements offer Co-op shoppers a great deal on high-quality products, manufactured to current Good Manufacturing Practices, by a company that is committed to environmental sustainability and social responsibility—just like the Co-op!

Before we put our line of supplements on our store shelves, we searched for suppliers that could meet our high standards. Our supplement manufacturer has been owned and operated by the same family since 1924. Their 85-plus years of manufacturing experience results in consistent and safe products.

What's more, their facility is certified organic by Quality Assurance International, a leader in organic certification, as well as third-party certified by the Natural Product Association. All manufacturing procedures and standards for cleanliness are periodically audited by the FDA. They are also a member of the Organic Trade Association.

our confidence in our supplements is reflected in the clarity and completeness of our labeling

Full disclosure labels list the details of each product’s contents. Labels disclose information about artificial flavors, colors, and preservatives in addition to gluten and common allergens.

our manufacturer is dedicated to supporting green initiatives

In line with the Co-op’s commitment to environmental sustainability and social responsibility, our manufacturer is dedicated to supporting green initiatives. Supplements are shipped in boxes that use partially-recycled materials and recyclable crushed paper as packing material. The fully recyclable amber glass bottles are made from 35 percent recycled material, and the white plastic caps are also fully recyclable. All promotional materials also utilize post-consumer fibers.

The manufacturing facility makes use of natural skylights to save energy and provide a pleasant work environment, and all unusable computer hardware and equipment is recycled.

Each year since 2006, our manufacturer participates in donating 11 million children’s multivitamins to Vitamin Angels—the only nonprofit organization solely dedicated to providing vital nutrition to those in need internationally and domestically. Through its “Operation 20/20” campaign, they plan to eradicate childhood blindness caused by vitamin A deficiency worldwide by the year 2020. Over 30 percent of the world’s population suffers from micronutrient deficiencies. The Co-op, along with Vitamin Angels and our manufacturer, believes every person has a right to basic nutrition.

Co-op brand supplements do not include extra costs for marketing and advertising, and we pass those savings directly to our shoppers.

Co-op member-owners can save an extra 25 percent when they place an advance order for three or more of any wellness item

When searching for natural, premium supplements to promote overall wellness and global sustainability—look no further than the Co-op’s own brand.

Have you heard people talking about CBD? Do you know what it is, where to find it, and what the buzz is all about? Hemp-derived cannabidiol (CBD) has rapidly become a very popular herbal supplement at the Co-op. Read all about it …